Training June 22nd, 2017

Swimming pool, 8.1 km (2h 05′)

5 × (250 fs @3’30” + 50 fs @1′) +
5 × (200 fs @2’45” + 50 fs @1′) +
5 × (150 fs @2’05” + 50 fs @55″) +
5 × (100 fs @1’25” + 50 fs @50″) +
5 × (50 fs @40″ + 50 fs @50″) +
1000 fs (paddles) +
2 × 500 fs (pull) +
400 fs @6′ +
2 × 350 fs @5’15”

Notes: I loved this session with my informal squad because it was so relaxing. My pulled muscle on the back is almost fine now, but the neck still hurts a bit, so I didn’t want to aggravate things by using the elastic band to pull more (also not to overload my elbows, which were hurting a bit too).

Training June 21st, 2017

Swimming pool, 6 km (1h 55′)

3 × 800 fs (1st swim; 2nd paddles every third lap back; 3rd fins every thied lap back),
8 × 200 @4’30” (50 dolphin kick/50 fly/50 kick/ 50 fs),
12 × 25 @40″ (fast, 4 fs/4 fly/4 fs)
700 fs (pull + paddles)
700 fs (finger paddles)
300 fs easy


Notes: this workout with my informal squad was good because we practiced different strokes and also kicks, and this helped in using other muscles. The only negative note is that I may have forced too much with my new (large size) paddles, and after the session my elbows hurted a bit.

Training June 20th, 2017

Swimming pool, 7.5 km (1h 55′)

600 fs
400 fs (paddles)
200 (50 back/50 fs)
200 fs (50 build up/50 easy)
4 × 200 fs @2’35” (in 2’20″~2’24”) +
4 × 100 fs @1’15” (in 1’10”) +
200 easy
4 × 200 fs @2’40” (band, in 2’30″~2’34”) +
4 × 100 fs @1’20” (band, in 1’15″~1’16”) +
200 easy
15 × 100 fs @1’20” (fins)
600 fs (paddles)
600 fs (pull + paddles)
6 × 100 fs (fins, 25 underwater dolphin kick/75 swim easy)

Notes: I wrote this workout with the aim of doing some quality over quantity. It was a good quality, the first time I worked on 1’15” on 100 fs and also the first time that I did a set with band on 1’20” cycle. Not bad. Today I also tried my new toys: an extra large set of paddles (awesome) and a set of finger paddles (good for warm up…I still have to realize if they help with technique).

Training June 19th, 2017

Swimming pool, 6 km (1h 50′)

400 fs
4 × 100 @2’15” (kick)
400 fs (moderate pace, 5’30”)
4 × 100 fs @1’45” (pull)
400 fs (fast, in 5′)
4 × 100 im @2′ (easy)
400 fs (fast, paddles, in 4’45”)
4 × 100 fs @1’30” (threshold)
8 × 50 fs @45″ (threshold)
16 × 25 @30″ (fast)
4 × (50 fly @1′ + 2 × 25 fly @30″)
200 easy
800 fs (band + pull + paddles)
6 × 100 (fins, 25 dolphin kick underwater/75 easy fs)

Notes: today’s session with the informal group was not hard but I didn’t feel quite well because of a pulled muscle on the back. Moreover, I don’t know why, but it was also hard to breath on the left side as I felt a small pain in the neck. I was crap today.

Training June 17th, 2017

Swimming pool, 5 km (1h 30′)

400 fs
400 fs (pull),
2 × 200 fs @3’10” (band) 
2 × 200 fs @3′ (band + pull)
2 × 200 fs @2’50” (pull)
2 × 200 fs @2’40” (in 2’28″~2’29”)
2 × 200 fs @2’30” (paddles)
2 × 200 fs @2’40” (in 2’25”)
2 × 200 fs @2’50” (pull)
6 × 150 @2’20” (im without breast)
300 fs (paddles, cool down)

Notes: this session was quick and fun. Quick because compared to other sessions this week I did 5k, fun because it was not too hard or too easy, just right. I experimented with drinks today: 40gr of dextrose + 5gr of bcaa and 1 tablet of electrolytes in 500ml of water. 

Training June 16th, 2017

Swimming pool, 5 km (1h 30′)

10 × 50 fs @50″ (warm up)
10 × 50 fs @1′ (kick into stroke)
10 × 50 fs @50″ (progression 1st to 5th)
10 × 50 fs @45″ (paddles)
10 × 50 @50″ (25 fly/25 fs)
10 × 50 fs @40″ (fins)
10 × 50 fs @50″ (reverse progression)
10 × 50 fs @45″ (fast)
10 × 50 fs @50 (25 fast/25 easy)
10 × 50 fs (2 @40″/2 @45″/ 2 @50″/2 @55″/2 cool down)

Notes: this session with my informal squad was nothing difficult. We went through this quickly and without any big trouble. My conditions too are better, I think I recuperated from last Tuesday 12k session.

Training June 15th, 2017

Swimming pool, 8 km (2h)

800 fs @12’30”
5 × 200 fs @2’40″/2’50″/3’/3’10″/3’20” +
5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40” +
3 × 200 fs @2’40″/3’/3’20” (band) +
3 × 100 fs @1’20″/1’30″/1’40” (band) +
3 × 200 fs @2’50″/3’/3’10” (band) +
3 × 100 fs @1’25″/1’30″/1’35” (band) +
3 × 200 fs @3′ (band + pull) +
3 × 100 fs @1’20” (band + pull);
5 × 200 fs @2’40” (fins) +
5 × 100 fs @1’20” (fins) +
2 × 500 fs (pull + paddles/paddles);
500 (fins, 50 dolphin kick/50 back)

Notes: I was still a bit sore and stiff, but much better than yesterday. Today’s workout was not much hard, and since I had a bit more time I swam 8k. A positive notice: it was the first time a swam with the band a 100s and a 200s on 1’20” cycle (even if just once).